When you are ready, create your own personalized Quit Plan.
Mark Your Quit Date on Your Calendar
Choosing a quit day a couple of weeks in advance gives you time to prepare for it.
Write Down Your Top Three Reasons for Quitting
Make a list of your top reasons and keep it visible at home, work, and in your car. These will be important if you are tempted to smoke and you need a reminder of why you chose to quit.
Choose a Quit Method (or Methods)
Methods: Ways to Quit Smoking
Quitting can be hard, but there are many ways to quit that are more effective than going cold turkey, including Nicotine Replacement Therapy (NRT), medications and counselling support. The more quit methods you choose, the greater your chances of quit success.
Medications That Can Help
If you are going to use NRT(gum, patches, lozenges, inhaler), make sure you have it ready to go on quit day. Visit your local pharmacy and ask about a free supply through theBC Smoking Cessation Program.
If you are going to take prescription medications, visit your doctor at least 2 weeks before your quit date to ensure the medications have time to kick in. Read more about medications.
Prepare for Triggers, Cravings, and Withdrawal
- Start paying attention to when you smoke -- the time, place, people you are with, and how you are feeling. For most people, a few predictable triggers – like alcohol or stress - are responsible for many of their cravings. Cravings usually last a few minutes so make a list of things you can do to avoid your triggers and cope with cravings.
Nicotine withdrawal is strongest during the first week of quitting. The best way to reduce withdrawal and double your chances of quit success is to use quitting aids like Nicotine Replacement Therapy (NRT) or prescription medications.
Gather your supplies
Supplies to help you cope with cravings, and keep your hands busy.
Healthy snacks help beat cravings, satisfy increased appetite and keep you distracted:
- Sunflower seeds
- Fresh veggies
- Herbal teas
- Cinnamon sticks (to keep your mouth busy)
- Water bottle
Games and gadgets help keep your hands busy and mind distracted:
- Stress ball
- Rubik’s cube
- Games on phone
- Hobby supplies (knitting, painting)
Tell your friends and family
Quitting is easier when you have friends and family on your side. The more people in your corner, the greater your chances of quitting. Here are some tips for seeking support:
- Let everyone know why you are quitting and when
- Ask those that smoke to not smoke around you or offer you a cigarette (even if you ask)
- Let them know you might be a bit grumpy or out of sorts for a while and to be patient
- Ask them to organize activities where smoking is not an option
- Ask someone to be your backup when attending events that might cause major cravings
Prepare your surroundings
Clean your space and get rid of your cigarettes, lighters, vapes, pods, and anything else that reminds you of smoking/vaping. You will feel ready to make a fresh start and will not be tempted by lingering products.
- If you smoke or use tobacco, visit your dentist to clean your teeth and get rid of tobacco residue
- and furniture to remove the stains and odour of smoke
Know where to find extra support
Quitting is tough, but we are here to support you! Get in touch with the QuitNow community for a little extra support while preparing for quit day.
- Call or live chat with a Quit Coach
- Visit the Community Forum to talk to others who have been right where you are
- Find motivation on our social media community - Facebook, Instagram and Twitter